1.Give Up Smoking

In 2006, The British Journal of Ophthalmology presented a study1 showing that smoking TREBLES the risk of late stage Macular Degeneration and that even passive smoking DOUBLES the risk. Even at the age of 90 you can significantly reduce your risk of macular problems by giving up.

2.Eat A Diet Rich In..

These Foods
Asparagus
Broccoli
Brussels Sprouts
Carrots
Eggs
Garden Peas
Kale
Peppers (especially orange and yellow)
Romaine Lettuce
Spinach.

These Nutrients
Beta Carotene (Non Smokers Only2)
Vitamin C
Vitamin E
Zinc
Selenium
Lutein
Zeaxanthin

These have all been shown to have a positive effect in slowing the effect of macular damage.

3.Consider a vitamin supplement

If dietary modification is not an option, there are some commercial supplements available containing the above ingredients. Leading brands are ICaps, Ocuvite Preservision and Visionace. Please consult your GP before commencing any supplement program.

4.Attend Regular Eye Examinations

Having your eyes assessed regularly is the only way to ensure the health of your eyes. About 4%/year of non treatable Dry ARMD converts to Wet ARMD for which medical intervention can help. Your Optician may be able to detect early changes which do not elicit symptoms.

5.Test Yourself!

Ask your Optician for instructions on how to use an Amsler grid to monitor changes in your central vision.

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Symptoms

1. Throat feels like you’ve swallowed 206 red hot razor blades.

2. Voice is gradually lowering in tone until you sound like a Barry White impersonator.

3. Nose feels three times the size and is haemorrhaging mucus.[liar]

4. Brain feels like it’s too small for your skull and for some reason elevating your eyebrows helps limit the ensuing pain.

Not to mention the muscle aches, lethargy, coughing, sneezing and wretching up phlegm.

Sympathy rating from friends, family and colleagues – 0.6/100

No, it’s not the bubonic plague.
It’s Rhinovirus
It’s Influenzae
It’s the common cold
It’s a pain in the arse

The Solution

1. Water
Yes, the first weapon is the cheapest and most effective. Nemesis of the headache caused by the dehydration. This will be a good 50% of the solution.

2. Strepsils
These things are a godsend. I’d recommend Strepsils Extra. With Anaesthetic and Antiseptic properties these are exactly what you need to relieve the throat based symptoms even after the lozenge is finished. Hexylresorcinol never sounded so good. Get the cherry ones

3. Phenylephrine and Paracetamol
There are a million different cold and flu remedy tablets out there but as long as it has both phenylephrine and paracetamol in it, you’re sorted. Tesco’s own did it for me. Phenylephrine helps relieve the congestion by constricting the dilated blood vessels in your nose. Consider the stuffyness dealt with. Paracetamol reduces pain and inhibits fever. Most crucial.

4. Kleenex AntiViral Tissues
Essential for the ‘runny nose’ period once the worst of it is over. Unless you know someone you really, really wouldn’t mind sharing it with [mourinho]

5. Olbas Oil
My pillow has been drenched in the stuff over the last 2 weeks. Menthol is a powerful decongestant and is vital for a good nights sleep when suffering with the cold.

Well, it’s tomorrow. Starting in the heart of Geordieland, starting on the central motorway in Newcastle Upon Tyne; 50,000 people will run 13 miles from the City centre to South Shields.

Famous for being the most ‘fun’ of the Great Run series, the familiar sight of the red arrows over the Tyne Bridge will be shown by the BBC as always.

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For me, this is where the training starts for the 2008 half marathon. I made the goal at the start of the year that I will complete the GNR 2008 and I’ve already enlisted a few of my work colleagues to join me.

If the sound of it tickles your fancy then by all means let me know about it by clicking here and registering your interest at the forums.

I suppose it’s best to be in it from the start, then you’ll have some input into which charity we’ll support and have all the encouragement and support you’ll need to complete the pre-race conditioning.

The only plan I have at the minute for the training is to complete the 10K Great Edinburgh Run in May 2008. I’ve just registered for it while writing this post! (I will now officially be getting drunk in Edinburgh afterwards)

Get planning to do something worthwhile next year! You won’t regret it!

I just completed one press-up for every year of my life.

Two months ago I couldn’t even manage half of one.

Result.

My work has just installed a wireless network so I’m going to be around here a whole lot more than I have been in the last month or two. I’m also going to do some research into some fun gadgets for the forum.

Afterburn has been phenomenal so far, I’m regularly laid out flat after the workouts and although I haven’t seen the scale plunging I can definitely tell my muscle mass has gone up and my body fat has gone down. Phase 2 starts on the 1st of September.

I’m about a third of the way through the latest 52DC and on schedule to meet my goals.

Delayed Onset Muscle Soreness is a nasty thing to have, usually it subsides in 24 hours. Mine onset 60 hours ago.
It looks like I’ll be able to lift some more weights tomorrow and I couldn’t be any more glad. I felt like my quadriceps wanted to burst every time I sat down/got up.

That’s what you get when you attempt squats for the first time.

I’m doing a program written by Alwyn Cosgrove. He’s the most respected fitness coach I’ve come across in my quest for fitness knowledge. I suppose I felt an affinity for his sense of humour after listening to a few audio interviews he’s done. This might be attributed to the fact he’s a fellow Scotsman and that he completed his first fitness qualification about 5 miles from where I grew up (West Lothian College, Bathgate) before going on to a degree and further fitness specialisations. He’s also got the same initials as me.

We’ll see where it leads.